Friday, September 20th

Push Press 4×8@75% 1RM

DB Bent Side Laterals 4×8

then,

50-Calorie Row, 25-T2B, 10-S2OH (135/95, RX+ 155/105)

40-Calorie Row, 20-T2B, 8-S2OH

30-Calorie Row, 15-T2B, 6-S2OH

20-Calorie Row, 10-T2B, 4-S2OH

10-Calorie Row, 5-T2B, 2-S2OH

For time.

*There is an American Heart Association walk this Saturday which starts at 9:00am and goes down Main street so you may want to arrive early for class and park on Washington, Market, Clay, or Shelby Street.

Thursday, September 19th

Warmup: Snatch Grip Split Jerk off back 5×4

OHS 4×8@75% 1RM

then,

21-15-9 reps each of:

Box Jumps (24/20″)

Power Snatch (95/65)

 

*There is an American Heart Association walk this Saturday which starts at 9:00am and goes down Main street so you may want to arrive early for class and park either on Washington or Market Streets.

Saturday, September 14th

*Today is our Granite Games Fall Throwdown!  Come out and cheer on the teams competing and check out our Vendors!  First heat starts at 9:00am.  Reminder: There is a 5k run downtown today so you may have to park off Market or Washington street and walk over between the hours of 8-10:30am.

(The gym will be closed today for The Granite Games Fall Throwdown)

*Bluegrass Bodyfat Testing will be set up to do body fat tests for just $30 ($25 for GG competitors)!  This is a $15-$20 savings off their normal prices so take advantage of this deal!  You will get wet so bring swimwear or workout clothes and a towel. http://www.bluegrassbftest.com

 

Friday, September 13th

Deload Week

DB Bench Press 3×12

DB Rows 3×12

then,

10 Rope Climbs to 15′

30 Calorie Bike

50 V Ups

70 Pushups

For time.

*Today’s 6pm class will be cancelled so that we can set up for our Granite Games Throwdown.  Any help with setting up would be greatly appreciated!

*Today from 3-? Bluegrass Bodyfat Testing will be set up to do body fat tests for just $30 ($25 for GG competitors)!  This is a $15-$20 savings off their normal prices so take advantage of this deal!  You will get wet so bring swimwear or workout clothes and a towel. http://www.bluegrassbftest.comThey will be set up for Saturday’s competition as well if you can’t make in today.

*This Saturday is our Granite Games Fall Throwdown!  Come out and cheer on the teams competing and check out our Vendors!  First heat starts at 9:00am.  Reminder: There is a 5k run downtown so you may have to park off Market or Washington street and walk over between the hours of 8-10:30am.

Thursday, September 12th

Deload Week

DB Single Leg Squat (trailing leg on box or bench) 3×12/leg

DB Stiff Leg Deadlifts 3×12

then,

4 Rounds for time of:

20-Wall Balls (20/14)

20-Calorie Row

20-DB Front Squats (50/35’s)

*This Friday from 3-? Bluegrass Bodyfat Testing will be set up to do body fat tests for just $30 ($25 for GG competitors)!  This is a $15-$20 savings off their normal prices so take advantage of this deal!  You will get wet so bring swimwear or workout clothes and a towel. http://www.bluegrassbftest.com

*This Friday’s 6pm class will be cancelled so that we can set up for our Granite Games Throwdown.  Any help with setting up would be greatly appreciated!

*This Saturday is our Granite Games Fall Throwdown!  Come out and cheer on the teams competing and check out our Vendors!  First heat starts at 9:00am.

Wednesday, September 11th

Deload Week

Single Arm DB Push Press 3×12/arm

Band Face Pulls 3×12

then,

20:00 AMRAP of:

15-DB S2OH (35’s/20’s)

30-Double Unders

15-Ring Rows

60-Single Unders

*This Friday from 3-? Bluegrass Bodyfat Testing will be set up to do body fat tests for just $30 ($25 for GG competitors)!  This is a $15-$20 savings off their normal prices so take advantage of this deal!  You will get wet so bring swimwear or workout clothes and a towel. http://www.bluegrassbftest.com

*This Friday’s 6pm class will be cancelled so that we can set up for our Granite Games Throwdown.  Any help with setting up would be greatly appreciated!

*This Saturday is our Granite Games Fall Throwdown!  Come out and cheer on the teams competing and check out our Vendors!  First heat starts at 9:00am.